Southwood Backblast – Return of the “SHIITS”

10 men met in the unseasonably hot gloom at Southwood (we can’t believe it’s still this hot in late September!)

Lords Prayer

Warm up: 25 F3 SSH, typical round of stretching

Main workout: 3 rounds of Seriously High Intensity Interval Training @ Southwood (aka “SHIITS”), did 55 seconds of each of the following workouts with a 10 second break in between:

Burpees

Lateral and front raises with dumbbells

Bent over rows with Cindy

Russian twist with medicine ball

Jump squats

Lateral plank walks with merkins

Walking lunges with medicine ball

Kettle bell swings

Spiderman mountain climbers

Skipping (yes, we went truly old-school with the skipping)

Freddie Mercury’s

Bicep curls

COT: Bon Jovi spoke about investing in memories vs. things. If you ever get the opportunity to make a positive, lasting memory, take it! Later in life or when we pass away, everyone will recall the memories that they had of you, not the things you owned in life.

LEXICON

For FNGs, the swirl of inside-baseball lingo and jargon used at your average F3 workout can be a bit confusing. Like, for instance, What’s an FNG and why do people keep calling me that? (FNG stands for Friendly New Guy, or something along those lines… )

The F3 Lexicon is intended to help in that regard, providing a scattershot listing of lingo, sayings, expressions, acronyms, etc., that may come in handy when reading a BackBlast (“A writeup of what happened on a workout”) or attempting to decipher an email from a QIC (“The leader of a given workout”).